Recent research indicates that over half of American adults—more than 100 million people—fall short on vitamin D. This shocking discovery provides a wake-up call about their wellbeing on multiple fronts. A 2023 national study confirmed what we long suspected—that nearly one in three adults in the U.S.—about 35%—are deficient in this critical vitamin. This condition can lead to liver and kidney damage, immune system suppression, and an increased risk of developing some cancers.
Here are some reasons why vitamin D is critical to your body. It works in tandem with calcium to form and harden bones, enhance immune and muscle function, decrease inflammation, promote cell growth and aid in blood sugar control. As dietary decisions play a bigger role in having a healthy lifestyle, knowing the best sources of vitamin D is crucial.
Vitamin D Sources: A Closer Look
Out of all the possible foods to fortify, orange juice has been a particularly effective and creative choice to make vitamin D more accessible. Nutrition expert and former TPN co-chair Amelia Sherry, MPH, RD explains that whether orange juice contains vitamin D depends on the source. Upon orange juice’s acquisition of vitamin-D fortification, one cup of OJ can now claim about 100 IU, according to Sherry. Contrary to the USDA, the USDA has it at 115 IU per cup. Thus, this fortification with this nutrient impacts a population that might otherwise be sunlight deficient.
Salmon really takes the cake as an exceptional source of vitamin D. Depending on the variety, three ounces of salmon can provide anywhere from 383 to 645 IU of vitamin D. According to the USDA, king or sockeye salmon can provide as much as 645 IU in a three-ounce portion. This results in one of the most powerful dietary therapeutics we have at our disposal. Sardines are a delicious seafood source of vitamin D, with 164 IU per canned fish. They are famous for having the highest vitamin D content of any fish.
Yogurt is another great vehicle for vitamin D. However, based on the USDA’s information, an eight-ounce serving of yogurt has 116 IU of vitamin D. This nutrient-rich dairy food is well-known for promoting bone health, but it’s a powerful nutritional punchpacker with many other benefits.
Daily Recommendations for Vitamin D Intake
To answer this question, we turn to the Mayo Clinic, which gives pretty straightforward recommendations for daily vitamin D intake by age. In addition, for children under one year of age, the recommended intake should be 400 IU/day. If you’re less than 70 years old, shoot for 600 IU per day. If you’re older than 70 years of age, boost it to 800 IU per day.
Together, these recommendations highlight the importance of individuals meeting their vitamin D needs through food or supplements. This is particularly important in light of some very high statistics that have come out about vitamin D deficiency in the United States. By learning more about these guidelines, parents and caregivers can make sure that children are getting the nutrition they need to grow healthy and strong.
Implications of Vitamin D Deficiency
The repercussions of vitamin D deficiency are enormous, affecting all aspects of health, and deserve an urgent response. Insufficient vitamin D makes the immune system stronger, and people are more vulnerable to infections and various antigenic diseases. According to many studies, vitamin D deficiency can lead to a greater risk of cancers including. This possible connection is worth investigating more in depth.
Vitamin D deficiency can lead to serious bone disorders like osteoporosis or rickets in children. Potential health consequences include osteoporosis and rickets. That’s why it’s so important for people to take the initiative to closely track their levels and use that information to guide their nutrition.
“Vitamin D works together with calcium to build and strengthen bones, improves immune and muscle function, reduces inflammation, helps with cell growth, and improves the body’s ability to regulate blood sugar,” – Amelia Sherry, MPH, RD